Best workout split if you are Natural
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- čas přidán 20. 06. 2023
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Still miss this guy. I’ve been working out for 45 years and a good portion of how I train now I learned from this man. RIP sir.
🙏
So, who runs this channel now and cashes in the ad revenue?
@@stoneeh His wife or children most likely. And well deserved at that in my opinion. I'm glad they keep his legacy alive.
No one cares dude
@@Oculed1everyone cares but you apparently, you left comments angery at people for showing respect to a dead guy, put the phone down and smell the roses friend
Fly High John ❤
🙏
Agree with dssquared.. i miss his knowledge his personality and demeanour. I learned a lot from john. You're missed my friend
I never get tired of listening to John.
Never forgotten 💪❤
"optimal" does not mean "obligatory". youll be fine training your muscles once a week. you ll get there in 4 years instead of 3. dont miss out the life or neglect your responsibilities for the sake of muscles.
Facts. You’ll be good training your whole body three times a week. It may take you 6 years but don’t miss out on responsibilities for the sake of muscles.
@@bigoofinthechat5496yep that’s exactly what he said lol
@@ThugWaffle351 Yep and I was agreeing with another example 👍
No. Whats more importanter than muscles? Huh?? Thats some pencilneck shit
I would add, as a natural lifter of 32 years experience, that you can vary loads and volume workout to workout, so if you do train everything twice per week, you can have a heavier lower volume day, and then a lighter higher volume day. For example, on my first back workout, I often do heavy deadlifts, followed by heavy barbell rows, 8 sets total. That's it. Then on my second back day, I'll do Pullovers, Chest supported wide dumbbell rows, and Lat Pulldowns, all going for higher rep range, for a total of 12 sets. By doing this, you balance volume against resistance, stimulate the muscles in different ways, and also retain your ability to recover. Great insight as always from John. RIP 😞
Good point, hitting the same body parts with different exercises is, by my opinion, the best possible option for correct stimulation and more complete development.... So what do you prefer for weaker body parts, forcing them more often with lower intensity?
@@mirzaljubovic4227 I don't agree that increasing volume and frequency equates to bringing up lagging body parts- it's normally a question of working out why they aren't being stimulated in your biomechanics within a balanced routine. For example, I know that my back is lat dominant, so when I train back, I begin my workout with movements that intentionally target my rear delts and rhomboids, when I am at my freshest and can give them my full energy. This also means that when I move on to rows and movements that are lat dominant, my middle back and scapulae retractors are primed and better engaged to act as secondary agonists, in those movements.
What about chest ? And shoulders please
That's not realty how it works tho..if you have bas genetics on your biceps if you do them twice a week in many cases they won't grow. You have to do more sometimes @@davidlloyd2594
HSP TRAINING (Heavy,Stretch,Pump) Full Body 3X A Week Made By Team 3D Alpha!
We miss you John! Thank you to who is posting on this channel ❤
As always thank you John (family/friends).. I'm still bangin out full body 3 times a week with active days off in between as a newb.. but I always store away the knowledge John gives us and implement as much as I can as far as technique and execution. Thanks! 🙌
Only just found this guy recently and miss him already. Wish I found him earlier in my training. Super down to earth too.
Took me a long time to deprogram myself from the starting strength cult mindset of full-body only workouts. Splits are so much more fun and when you’re having fun, it’s so much easier to get into the gym. “Optimal” doesn’t matter if you’re dreading your workouts
Sounds like you got caught in the trap of romanticizing the theoretical side without actually enjoying it or excelling at it. If you do it properly, you're done in 3-4(5 at most) months. Plenty of their programs after SS are not full body.
I'd agree though. Squatting 3 times a week gets old quick. Plus, only doing 5 reps and aiming to increase the weight every workout gets technically demanding very quickly. Without a coach, many people find the weights increase too fast before they know wtf they're doing.
Vs PPL or a bro split. Playing around with volume. Not worrying about forcing the weight up so fast you're crushing yourself before you've got the hang of it. 0-2 technically demanding exercises per session. Followed by stuff that's easy to get 90% the hang of after a couple of times and then you can just have fun getting better at your own pace.
Thanks John. As a natty this makes me feel better and will tone it down a bit. I knew it wasn't normal for me to feel exhausted 24/7 and trying to max out every time.
You do realise john died about 2 years ago ?
@@carlodonn8983 yes
day on day off works best for us natties long term, if your too bored on your day off, go for a 30min run or swim.
I grew, particularly in the smaller muscle groups: Shoulders, Triceps, when I stopped hitting them so much. I also train to near failure twice per month only. Mike Mentzer talked about this overtraining problem quite a lot.
@@carlodonn8983 you do notice he posted this 2 weeks ago right?
Thanks so much, Dog!! You're always an inspiration to me!!
Solid solid advice as always! god this man is missed but so happy we have so much content to fall back on. RIP mate.
While I like the pump, 5x5 has been the most fun I've had lifting. Recovery for body parts is spot on. Not every part is the same. My calves take a week to recover after even mild sets, but I can blast my quads, hamstrings, glutes and pretty much anything on my back side and I'm good the next day. Chest takes a couple of days, biceps and grip I can do every day, abs are once a week.
That's also not even consistent either. Because some times my entire posterior chain will crap out on me and I'll be down for days at a time doing a regular day at the gym. So it's important to know how each body part recovers.
Thank you John. Time rolls on and John’s training principles are still the bedrock of my training.
I’ve been getting back into serious training as a natural forty year old, and this type of talk on training theory is like water in a desert. Much needed, and appreciated distillation of old school bodybuilding training.
Still so strange seeing this very nice chap. Great tips and information is such a friendly way. Very much missed.
Still great to watch and learn from this no.1 guy, still so sad that he's gone 😢.... Massive cheers to the people that's putting these posts together ! RIP big man. UK 🇬🇧
"Durr durr durrr tea durrr innit durrr" -andrewbarnes
Absolutely amazing advice. Will always miss you💪
Just came across this. One of the best!
Took me a lil while to learn this and apply. It is working, watched this one a few months ago an didnt 100% get it right away, He was a damn good teacher!!!
I can attest to that recovery variability. My old training partner could train body parts again in half the time it took me to recover. He was basically hitting everything twice as often as me and improving in every workout. It didn't take long and he left me in the dust.
This was always one of my favorite clips of John. Love the "inject" line
Hey John! Thanks for the tips
Great video. Thanks 👍
Thank you sir. A real professional advice!
Best answer to this question hands down
Pull Push AB routine is great! 1 exercise for each bodypart( some exceptions: 2 back, 2 for quads, or chest, in 4 sets, 4-20 reps, 1min/1:30 rest. More frequency, less exercices...
Never-ever have I heard of a guy so emphatically focus on the fun you can have in the gymnasium. Meadows is a GOAT, miss this man!
amazing advice... thanks brother
Even now this great man. Giving out priceless advice when it comes to fitness. Thank you John. I know your looking in on all our work outs now. Rest in peace sir.
I am a 63 year old natty. Wasn't always. I noticed my recovery takes longer than ever now and have to take a day between workouts. I still train as hard as I can but I'm fatigued the next day. I really don't know what to do anymore. So, I'm taking a break for a short time, maybe 2 weeks, then I'll start again from the beginning and monitor my recovery. I can't stop forever, not after 48 years.
I hope all is well how is life going?
solid shit, he was a great human
Really enjoyed your advices, a lot of knowledge and healthy common sense approach. TX John. R. I . P
His healthy common sense approach didn't seem to help him. But hey, I'm sure it'll be better for you, right? 😂
I needed to see this.
This is great advice! Something I'd add, however, is that tendons don't recover nearly as fast as muscles do, even if this too may vary between individuals. I tried all kinda frequencies and mix them from time to time. Once per week with a really high intensity workout (not to be confused with Mentzer's HIT) works the best for me. Every single time I've reduced my frequency I've gotten bigger; an upper-lower split made my foundation and it worked, but I got injured several times because I just wanted to do it all in every workout, which was obviously a bad idea. Intensity+volume+frequency will kill anybody's joints and tendons. You must either sacrifice one or tune all of those down a bit to get results without injuring yourself.
Currently the only part I work twice per week are my arms, as biceps are a genetically weak spot of mine (pretty big, but the insertion is the opposite of Arnolds', so I need to grow it more to actually get the great peak I'm looking for).
RIP John Meadows, you'll be remembered for a long time in this community.
He was my favorite to watch and learn from.
Thank you John🥀
I like clips with subtitles like this.
I miss John so much,sending prayers to his family and friends.
Moderation is hard since I love working out. I have fallen into the "hit every body just 2x a week very hard" and over a couple weeks I get weaker and weaker or I can't stay consistent with the schedule because I'm too tired one day etc... Now I generally do a heavy chest/shoulder day, arms, heavy legs and back day... My legs i only do posterior work right now, so i tie back in at the end... My arms are my smallest relative area so they need their own day... Chest and shoulders day i might do a back exercise plus JM press for triceps...
John thank you for your hard work i will keep watching your videos and i will keep learning .We miss you brother ❤😢🙏
I always liked John's personality. I still enjoy watching these videos today. RIP John.
I often train too much and it impacts my recovery and strenght sometimes.
It is very hard to handle and a science for sure.
Good video
He was the best workout instructor. Was a good man
The community around this guy, tells you a lot about the quality of man he is (was).
Really good advice even though you are generally able to train a muscle again after 48 if you are natural its not really sustainable to blast every body part twice per week with high volume.
I have followed this advice recently by splitting my routine into a push pull legs three days a week. I thrown in the Mike mentzer philosophy of 2 maybe 3 set warmup then hit it on one working set to failure. Training more than 4 days a week doesnt fit in my. schedule.
My man will always be alive
I started as a distance runner before lifting. When i still had my distance runner endurance, I could recover crazy fast.
Miss you, Mountain Dog!
Woow just amazing knowledge..thanks from oldest and biggest democracy on planet india ...I fallow u ..and I seen awsome results
A much-missed gentleman. Gods-speed to you, Sir. From GB.
The best! Miss you...
When i was a teen my track coach put us through a weight circuit routine for the first time. One of the machines was a type of leg press that had two placments for your feet. I gave exceptional effort and my legs were sore for two weeks. I couldn't even jog without pain and had to pull out of a meet.
upper lower repeat for me works so well. legs mon, upper Tues, legs thurs and then upper fri. not all body parts are the same either for me certain muscles high volume and others high intensity.
I do legs on tuesday. I'm still sore on Friday which means if I train them Saturday I'm still sore tuesday...
I just train legs once per week...
admittedly it's usually front squats, leg press, ham curls. walking lunges...
quite the marathon!
JM was a saint, at least outside of sessions
I don’t just say this cause this great man’s gone but this awesome man was the best out here always kind always trying to share help people with his knowledge not once did I hear him being anyone down always positive always full
Of love for us RIP mountain dog your a LEGEND always brother guy like share hi contents go help his family for he gave us all so much for nothing 😊😊😊😊
Still learning from you John. Still so much to take in from your wisdom. Rip buddy
I wonder if this approach is good while cutting too?
Rip John u were the master of bodybuilding true champion 💪
FACTS FACTS FACTS. I train my weak points 3x per week. I also incorporate full body workouts but I put a different bias on each one to focus on my weaknesses and goals.
Monday - chest, triceps
Tuesday - biceps, back
Wednesday - cardio. Bike, treadmill
Thursday - shoulders
Friday - off
Saturday - 500 push ups
Sunday - off
For how much time should I do the same split but changing the exercises
I WILL ALWAYS MISS JOHN RIP BROTHER!!!
Rip.
That’s me! My legs are sore for four days, but my upper body in only sore for a day.
Is this a repost or timed upload!?
leg day is the worst for me, take me close to a week and half. so im trying to get my legs more to keep up with my upper.
John was a stud and sooo helpful. I don’t like the AI chopped up version of him and want to only see full length John video.
Also when he’s saying your weaker muscles.. does he mean the muscles that recover quicker? In terms of upping the frequency?
I recover quickly due to construction. Especially when I’m out of work for a couple weeks. My body has adapted from the pay load all day then gym.
Sorry didnt get all that. What is the best split then? Can someone timestamp it?
After I started TRT I can train every body part every workout execpt pecs which can take over a week to heal sometimes even 2 weeks. But like arms, shoulder back and legs, they are ready next day do matter if I train light or Yates Heavy Duty style. i am not training every bodypart every day but they are ready. and some say a little bit of testo has no effect =)
first!! miss you king❤
I miss this guy
Legend in the game ❤
I hope your killing it in heaven. Thank you for the videos. 🙏🙏🙏
Straight talking, no BS.
"leg day once a week", so make sure you don't skip it!
I agree about full body workouts.. they just do not do anything for me 👍
full body is really just a modified PPL that takes into account that 3 days might be good rest for the L portion but that you dont need 3 days to recover from the majority of the PP exercises
the only advantage of PPL is it is easier to remember what you are doing that day. otherwise why would you wait for the next pull day if your biceps dont need 3 days off to recover?
I tried PPL one workout, never even got to the second P or L…I immediately didn’t like it. I’ve been doing one body part a week for 26 years and I don’t see a reason to change. Sometimes, waiting the week seems too long, but I’m not doing calculus as far as programming. But, I definitely do calculus as far as mastering the fundamentals.
If that was your take away, you need to rewatch it. He is talking about a FUN FACTOR ONLY...GETTING A PUMP. Metabolic fatigue is not and never will be the MAIN factor to growth. That belongs to progressive overload/resistance, which full body / push pull/ upper lower are excellent for. Talk about "reading into something" or "hearing what you want to." I think you completely misinterpreted the message, my friend. He was simply saying 1. YOU CANT HAVE THE FREQUENCY MAXIMIZED FOR ALL BODY PARTS SIMULTANEOUSLY, THEY RECOVER AT DIFFERENT RATES. 2. YOU WONT GET THE SAME DEGREE OF PUMP DOING A FULL BODY ROUTINE. NOTHING MORE
What about abbs
Train a body part roughly every 3 to 3 day's did I hear that right 😂😂😂
whoa
I get pumps after one chest and arm exercises if I go hard
1.36 took me 2 years of training to learn
❤️🙌
How old was he when he died and why? Rip
Listen to your body, im natty and workout everyday, i used to be tiny, anyone looking for extra inspiration, if you want peace, prepare for war 💪
Mike Mentzer would disagree with this frequency. I wish I could have seen a good live debate on this topic between these two Heroes.
❤
Miss him . Give all the science but also " have fun" ! that is what most "expert" don't get it .
full body workout every 2 days
FBW are king. I do fullbody every 3rd day.
Each fullbody will have its own muscle group focus.
Chest 2-3 exercises and rest just one exercise 3×10-12 reps.
Rest 2 days
Back focus
Rest 2 days
Shoulder
Rest 2 days
Arms
Rest 2 days
Legs
Repeat. Each last set ill train 1-0 RIR
@@tonyvee5799 sounds cool
keep it up💪🏻✌🏻
The problem is , and this is what it makes annoying : I got weak legs so my training split weekly is around leg. But if they are sore for 3/4 good days. That is hard to program the rest. My back can be ready after 24h the problem is it s a strong point. So if I wanna be symetric and have a harmonious physic, that is when things get tricky 😅
That’s why Brosplit is best
If you actually train hard it takes Nearly a week to recover
Pro tip: Your legs are sore for 3-4 days BECAUSE u train them only 2x/week! Hop on the squat train and do squats 3x/week! Your legs will grow and get stronk AF!! Only add calves 1-2x/week and deadlift on the last day. No need to do anything else for legs (for now). You can do whatever u like after the legs on each day.
My chest needs four days.
God rest his soul
i got scared when he said "inject"
I never get sore, ever. I only did at the beginning
I would suspect you don't train intensely enough, or with enough volume. Are you doing the same damn weights on the same damn exercises always? Pick new exercises. Better yet, do TONS of heavy eccentrics or negative accentuated reps, using 60% of your 1rm with 2 limbs to press or pull a weight into the fully contracted position with both arms/ legs, then lower for 6-10 seconds with only one, then press/ pull it back up with both, and lower with the opposite. Rinse and repeat to failure. You'll feel like you were ran through a meat grinder.
Rip 🙏🏽
Once a week
What's with the censorship?
Love John , but if there was one thing he could tell us now we know what it would be. Stay effin natural as long as you can and when you do decide to start do the very minimal necessary. This is an ultra marathon, not a sprint.
Rip Luke swolewalker